Thursday 12.2.2021

“FITNESS”

A. Three sets (15 minutes) of:
Mixed Rack Overhead Kettlebell Carry x 120ft (switch sides at 60-ft — walk slowly here)
Rest 45 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @21X0
Rest 45 seconds
Half Kneeling Pallof Press x 10-12/side @2011
Rest 45 seconds

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Halting Snatch Deadlift + Snatch Pull + Snatch
(perform a snatch deadlift to mid thigh with a 2-second pause, then lower the bar to the ground, perform a snatch pull with full extension, lower to the ground, then perform a snatch)

Start at 50%, and build to 70% of your 1-RM over the 4 sets

then....

Every minute, on the minute, for 9 minutes
Snatch x 1 rep @70-80%

*Build in load based off feel; goal is solid singles throughout at a weight that is somewhat challenging, but technically sound.

B. Three sets (10-12 minutes) of:
Dumbbell or Kettlebell Floor Press x 8-10 reps @ 3011
Rest 45-60 seconds
Banded Face Pulls x 12-15 reps @ 2111
Rest 45-60 seconds

C. Complete as many rounds and reps as possible in 7 minutes of:
3 Box Jump-Overs (24/20") or Step-Overs
3 Toes to Bar (or V-Ups)
5 Box Jump-Overs
5 Toes to Bar
7 Box Jump-Overs
7 Toes to Bar
9/9…and so on, adding two repetitions each round.

“ENDURANCE (AKA SWEAT SESH)”

40-45 minutes @steady pace:
2k Bike Erg
200ft Farmers Carry @moderate
750m Row
60 Second Plank Hold
100 Single Unders